Hormones are powerful. These chemical messengers reach every cell, tissue, and organ through your circulatory system, telling your body what to do and when to do it.

Having slightly too much or too little of certain hormones can have drastic impacts on your body and mind. And these fluctuations can be caused by a lengthy list of factors. For example, eating an unhealthy diet or not sleeping well can be enough to throw your hormones out of balance.

All genders experience hormone fluctuations, but women’s hormones fluctuate much more often than men’s. Some of this is natural, such as during the menstrual cycle, pregnancy, and menopause. Other factors are less natural, like women’s birth control, which often throws the hormones out of balance.

Stress—especially long-term stress—is one of the biggest disrupters of a healthy hormone balance. Unfortunately, studies show that women tend to be more stressed than men. There are inherent differences in the stress responses of each gender, of course, but there’s more to it than that. Social pressures and expectations often force women to juggle multiple roles. Like building a successful career while caregiving and raising a family—not to mention maintaining your health and personal life.

The long-term stress that many women experience has a major impact on the hormones.

All things considered, learning how to support healthy, balanced hormones is a major concern in women’s health.

Let’s discuss some common symptoms of a hormonal imbalance.

The Impact of Hormone Imbalance

When your hormones are out of balance, it can affect practically every aspect of your health and life. Here are some examples of the symptoms you may experience because of a hormone imbalance:

Mental Health

Key hormones are directly linked to emotional wellness. Women are more prone to anxiety and depression when certain hormones become elevated.

Social Health

Social behavior is deeply regulated by hormones. Abnormal levels of key hormones can impact your mood, and even cause changes in your personality. This can put a strain on relationships and make social engagement difficult.

Weight Management and Metabolism

Various hormones work together to regulate appetite, metabolism, and even body fat distribution. Fluctuations in hormones can cause weight gain, weight loss, cravings, and other metabolic changes that can make it difficult to maintain a stable, healthy weight.

Energy

One of the most common initial signs of an imbalance in hormones is fatigue. An overactive or underactive thyroid can cause fatigue. Heightened levels of progesterone can make you feel sleepy. And low estrogen can drain your energy levels.

Reproductive Health

Hormone imbalances are the leading cause of infertility. When your hormones are out of balance it can disrupt ovulation, menstrual cycles, and other biological processes necessary for a pregnancy to establish.

Sleep Quality

Estrogen and progesterone, play a key role in the regulation of sleep-wake cycles. During menopause or pregnancy, for example, these hormones can dip and fluctuate which contributes to sleep issues and even insomnia. Hot flashes and night sweats, which are common symptoms of hormonal changes, may also make sleep difficult.

Like we discussed earlier—hormones are extremely powerful. These chemical messengers control crucial aspects of what your body does and how you feel. Supporting a healthy balance of hormones in the body is a fundamental aspect of health, especially women’s health.

Before we dive into the tips and tricks for supporting a healthy hormone balance, let’s review some of the main hormones in the endocrine system and what they do.

Key Hormones for Women’s Health

You’re probably familiar with estrogen. It plays the most significant role in women’s health. But several other hormones are part of the equation too. Together these hormones regulate metabolism, mood, energy levels, and much more.

Here’s a brief overview of how these hormones work.

Estrogen: A sex hormone associated with female reproductive health and the development of female sexual characteristics. Estrogen mediates the physical changes that a girl goes through during puberty. Aside from its role in reproductive health, estrogen is also involved in supporting cardiovascular, bone, and mental/emotional health.

Estrogen is produced mostly by the ovaries. The adrenal glands, which sit on top of the kidneys, also make small amounts of estrogen along with fat cells. Levels of estrogen in the body fluctuate throughout the menstrual cycle, and drop after menopause.

Progesterone: This is another hormone involved in reproductive processes. After ovulation, progesterone prepares the lining of the uterus (endometrium) for the possibility of pregnancy. If a woman does become pregnant, progesterone continues to produce other changes that ultimately help nourish a growing fetus.

Testosterone: You probably think of testosterone as a male hormone. But women make a small amount of testosterone in the ovaries and their adrenal glands. Testosterone supports bone health, muscle health, and a woman’s libido (sex drive).

Most of the testosterone produced by the ovaries is converted into estradiol, a key women’s sex hormone.

Thyroid Hormone: The thyroid gland is butterfly-shaped and located at the front of the neck. It’s responsible for releasing thyroid hormone which controls metabolism, growth, and many other bodily functions.

This is not an exhaustive list of hormones in a woman’s body, but hopefully, by being familiar with these key actors, you’ll better understand the overlapping functions of your hormones.

Now let’s get to the meat of our discussion on hormone health. Exploring what you can do immediately and in the long-term to directly support healthy and balanced hormone levels.

Holistic Strategies for Balanced Hormones

As we’ve already learned, abnormal hormone levels can be caused by natural life stages, lifestyle factors like stress or poor health, or in some cases, a medical condition. But luckily there are just as many ways to support a healthy hormone balance. Let’s discuss the spectrum of strategies.

Healthy Diet

Eating well is key for supporting a healthy hormone balance. Not just for your own nutrition but for the health of your gut microbiome, which is a key player in your endocrine system. The microbiota produces certain hormones itself and directly mediates various hormones involved in metabolism.

A poor diet can throw off your gut microbiome—and hormones—rather quickly. Processed meats and sugary foods are notorious for this. On the other hand, when you provide your body the nutrients it needs, and probiotics, the gut microbiome stays strong and diverse.

Eating enough protein and healthy fats are a key part of a healthy diet, but they’re essential for hormone balance. In the body, hormones are made from the amino acids in the protein you consume, and some lipid-based hormones are made from fats and cholesterols in your food.

Cruciferous vegetables provide the fiber, antioxidants, and phytonutrients that your body needs to support the liver in detoxifying hormones like estrogen. Neutralizing oxidative stress and detoxifying hormones is another important aspect of hormone health and balance.

The fiber in vegetables and the protein in your food both directly support a balanced and diverse gut microbiome.

Stress Management

A major cause of hormone imbalance is stress. Which means that developing skills to manage stress effectively can be extremely useful in supporting balanced hormones.

Stress is the result of certain hormones circulating through the body. Stress hormones are released by the adrenal glands whenever the body perceives danger. But if you’re dealing with a stressful job, or juggling multiple roles like caregiving, relationships, and a career, your body may perceive danger often. Cortisol, the primary stress hormone immediately raises blood sugar levels so that you can fight or run in a dangerous situation. But having elevated cortisol levels for extended periods of time can cause health concerns.

Luckily, there are ways to influence your body’s stress response at any given moment. Practicing meditation, deep breathing, yoga, or tai-chi are all ways to reduce the levels of stress hormones in circulation.

Stress management techniques can shift the body’s response to difficult situations, stimulate the endocrine system, and regulate hormones both in the short and long-term.

Exercise

Engaging in moderate physical activity has numerous benefits for your hormones. Exercise stimulates your endocrine system, which helps regulate your hormones. The endorphins released during exercise are hormones themselves and can help boost your mood and relieve stress.

Exercise helps the body draw in glucose from the blood without insulin, which improves insulin sensitivity.

A key part of your endocrine system is the hormone receptors on your cells that mediate all the signals circulating throughout your body. Physical activity increases your cells’ receptor sensitivity. When those receptors are more sensitive, they send and receive signals more efficiently and absorb nutrients better.

Exercise supports healthy liver function. Your liver is responsible for metabolizing hormones. The liver can transform hormones into different or more active forms. It can inactivate hormones and dispose of them. It can synthesize hormones. All these functions are key for a healthy hormone balance. When you exercise, your liver more effectively metabolizes estrogen which can help balance circulating estrogen levels. For women, exercise can even make the menstrual cycle more regular.

There are many other ways to support balanced hormones. Good quality sleep and other healthy lifestyle factors like socializing and spending time in nature can have significant benefits. In some cases medical intervention may also be necessary, especially when hormones are dysregulated because of a disease or condition.

The Takeaway: Supporting Hormone Balance and Women’s Health

In conclusion, supporting healthy and balanced hormones involves a multi-faceted approach. Lifestyle changes. Natural remedies. Mindful practices. All aspects of healthy living should be incorporated into your day-to-day life.

By focusing on nutrition, stress management, regular exercise, and quality sleep, individuals can create a foundation for better hormonal health. While holistic methods can be highly beneficial, it’s essential to work with a healthcare professional to ensure a personalized and safe approach. By embracing all these strategies, and supporting your endocrine system, you’ll achieve a healthier, more balanced state of well-being.

https://www.healthline.com/nutrition/balance-hormones

https://www.morelandobgyn.com/blog/womens-hormones-the-main-culprits-for-changes-in-your-health

https://naturemed.org/natural-remedies-for-hormone-imbalance/

https://www.health.com/how-to-balance-hormones-8623896

The human body is full of bacteria. Believe it or not—this is a good thing. Living microbial communities play a vital role in human health. These “microbiomes” can be found in the gut, the skin, the mouth, the respiratory tract, and more.

Over the past couple decades, scientists have made numerous discoveries about how the microbiome works and the many ways it benefits health. Most of this work focused on the intestine, but research suggests that some of the knowledge we’ve gained could benefit other microbiomes in the body.

Probiotics, living microorganisms that benefit gut health, emerged from the initial scientific discoveries about the microbiome and quickly became one of the most popular supplements consumed in the world. As the science developed, the focus broadened to include prebiotics, the variety of fibers that act as gut microbiome fertilizer.

Recently, a new biotechnology has started to hit the shelves: postbiotics.

In this article, we’ll discuss everything you need to know about these beneficial byproducts.

What are Postbiotics?

Postbiotics are the byproducts of the natural metabolic process (fermentation) of probiotic bacteria. They include various types of molecules such as short-chain fatty acids, peptides, organic acids, enzymes, and more. They offer many of the same benefits that probiotics do. But there’s one key difference. Postbiotics are non-living bioactive metabolites. While probiotics are live strains of bacteria.

There are three similar words that frequently come up when discussing the microbiome, each with its own unique definition: probiotics, prebiotics, and postbiotics. Let’s clarify the difference between each term:

  • Probiotics: Unlike the following two terms, probiotics are living microorganisms. Basically, they’re the “good” microbes living in your gut. You can bring more probiotics into your body by eating probiotic foods such as yogurt, kefir, sauerkraut, and kimchi—or quality probiotic supplements.
  • Prebiotics: Like all living things, your microbes need to eat. Prebiotics are the substances that the microbes in your body consume for sustenance. These include starches, inulin, and pectin—all forms of complex carbohydrates.
  • Postbiotics: When probiotic bacteria metabolize their food, they create various byproducts. These byproducts can offer you some of the same benefits as the microbes themselves and are called postbiotics.

Postbiotics don’t require the use of live bacteria. They’re stable, safe, and have a broad range of application in health products. You might start to notice them in nutraceuticals, foods, supplements, and even high-end skincare products.

Let’s dive a little deeper into some of the practical applications of postbiotics.

The Gut Biome: A Vital Microbial Ecosystem

One of the most well-researched healthy bacterial communities is the gut biome. When your gut microbiome is healthy, it helps your body digest food, regulate immune function, guard against harmful pathogens, and support cognitive functions through the gut-brain axis. Although the exact composition of each person’s gut biome is different, they are all composed of the same types of microorganisms: bacteria, viruses, and fungi.

When people talk about a functioning microbiome, they often use descriptors like “healthy” and “balanced.” So, what does it actually mean for your microbiome to be healthy? A healthy gut biome is one in which there are plenty of the good microorganisms and inconsequential amounts of the bad. This is exactly how probiotics work. They improve gut health by increasing the number of beneficial bacteria and reducing the number of harmful bacteria to make your microbiome healthier.

Basically, a healthy or balanced microbiome is able to do its job—and if it’s not, you’ll probably notice.

An unbalanced gut biome is called dysbiosis and can have a number of adverse health effects. These include irritable bowel syndrome (IBS), autoimmune disorders, and even new allergies.

Needless to say, it’s important to care for your gut biome.

Postbiotics do many of the same things as probiotics—without live strains of bacteria. They support the growth and the function of healthy bacteria in your gut microbiome, which supports your health. This means that postbiotics shift the composition of the microbiome towards a healthier, more balanced ecosystem. Postbiotic metabolites also have direct benefits for the gut. They’ve been shown to:

  • Regulate digestion and absorption of nutrients
  • Support the intestinal barrier
  • Suppress bad bacteria
  • Fight pathogens
  • Play a role in the gut-brain axis
  • Reduce irritation in the gut

So how do you increase the amount of postbiotics in your gut? Like with all things health-related—it starts with your diet.

Dietary Sources of Prebiotics, Probiotics, and Postbiotics

Your body naturally produces postbiotics as the bacteria in your gut metabolize their food and create waste. You can increase the amount of postbiotics in your system by increasing the amount of probiotics and prebiotics that you consume. The formula is pretty simple: the more food (prebiotics) you supply to the microorganisms (probiotics) in your gut biome, the more byproducts (postbiotics) they will create.

Foods that are rich in probiotics are typically fermented foods, which include:

  • Kefir
  • Cottage cheese
  • Kimchi
  • Kombucha
  • Buttermilk
  • Sauerkraut

High fiber foods tend to be the best source of prebiotics. Some examples of prebiotic-rich foods include:

  • Barley
  • Garlic
  • Oats
  • Seaweed
  • Flax seed
  • Onions

If you are looking to directly supply your body with more postbiotics, those supplements exist as well. But some of the most interesting applications for postbiotics are those that wouldn’t be practical for probiotic bacteria.

Let’s discuss how the benefits of postbiotics translate to another important microbiome: your skin flora.

Skin Microbiome: Your Body’s Natural Barrier

The skin microbiome is the community of microorganisms; bacteria, fungi, and viruses, that live on the skin. Just like the gut microbiome, this microbial community is much more than a passive, fellow traveler. The skin flora plays a vital role in maintaining skin health and even other aspects of health. Here are some of the roles your skin microbiome is involved in:

  • Protection of the Skin: A healthy skin flora inhibits the growth of potential invaders and pathogens on the skin.
  • Skin Barrier Function: Your skin microbiome acts as a functional barrier, helping the skin retain moisture, improve hydration, and reduce skin sensitivity.
  • Immune Support: The skin flora interacts with the immune system to support balanced inflammatory responses.
  • Tissue Healing: A balanced skin microbiome promotes tissue repair and cell turnover on the skin while preventing infection in vulnerable areas.
  • Skin Health and Beauty: A strong and healthy skin flora is associated with a balanced complexion and clear, moisturized skin.

Dysbiosis occurs when the skin microbiome is out of balance or disrupted. This can lead to a variety of skin issues like acne, redness, dermatitis, and infections. In fact, skin sensitivity and problematic skin are related to a damaged skin microbiome.

Maintaining a healthy skin flora involves taking care of your skin, avoiding harsh chemicals in skincare products, and choosing products that support a healthy microbial balance on the skin.

That’s where postbiotics come in.

Postbiotics can support the good bacteria on the skin by feeding it with beneficial metabolites. That’s why many skincare products now include postbiotics. Using postbiotics on the skin will support all the benefits we mentioned above. They can improve the skin’s barrier function, reduce acne and skin sensitivity, improve hydration, balance the pH of the skin, and even reduce signs of aging like visible fine lines and discoloration.

In Summary

Science has discovered so much in recent years about the symbiotic microbial communities in the human body. But we are still barely scratching the surface.

Although much of the research has been focused on the gut microbiome, the biotechnology of postbiotics represents a new frontier. Where the discoveries made about the gut microbiome can be applied in completely new contexts.

The years to come will undoubtedly lead to more discoveries and a better understanding of the body’s less-explored microbiomes in overall health.

https://www.webmd.com/digestive-disorders/features/what-are-postbiotics

https://www.health.harvard.edu/nutrition/what-are-postbiotics

https://health.clevelandclinic.org/postbiotics

https://www.healthline.com/nutrition/postbiotics

There are few things more frustrating than hitting the gym regularly only to see lackluster results. If you’ve been in this situation, there’s a good chance you’ve already addressed the usual culprits: nutrition, hydration, and the structure of your workouts. (If not, this article is a great starting point!)

Here’s the thing—building and maintaining muscle requires a holistic approach to health and fitness. This means that nearly every element of your lifestyle impacts your body’s ability to build and repair its muscle tissue. So, if you’re training well, eating well, and drinking plenty of water, it’s time to look at your sleep habits.

Muscle Breakdown and Repair: Understanding Muscle Growth

People often describe strength training as repeatedly working your muscles to the point of failure. Basically, this means repeating a weightlifting motion until you can’t complete any more reps. As you do this, your muscles experience more strain than they normally do. This creates microscopic tears, or microtears, in the muscle tissue. (It’s important to note that these microtears are not the same as muscle tears, injuries often sustained in sports that can have long-lasting effects on mobility.)

It might seem counterintuitive, but it is these microtears that make muscle growth possible. As your muscles break down, your body sends new cells to the affected tissue to help repair it. Over time, these repairs form new protein strands, which are what muscle tissue is made up of.

In short, when we talk about muscle growth, we are actually talking about this cycle of breakdown and repair in muscle tissues.

More Than Just Beauty Rest: Sleep and Muscle Repair

If muscle growth requires breakdown and repair, where does sleep come in? Obviously, you’re not bringing your muscles to the point of failure in your sleep. Sleep does, however, play an important role in muscle repair—let’s take a look at why.

Human growth hormone

One of the key elements of muscle repair is the human growth hormone (HGH), a hormone that is naturally produced in the pituitary gland. This hormone is often discussed in relation to childhood and adolescent health, as it plays an important role in body growth and development. For adults, HGH still plays a vital role in the body—it helps the body build new muscle mass.

The pituitary gland does not constantly secrete human growth hormone. It releases HGH in response to certain events, including exercise, trauma, and sleep. Typically, the body produces and secretes more HGH at night than during the day. And sleep greatly heightens the levels of HGH being released into the body.

Glycogen stores

Another element of muscle growth and performance is the glycogen stored within your muscles. During physical activity, your muscles need to get energy somewhere—usually, this takes the shape of glycogen, a type of glucose that is stored in muscle tissue. At any given time, however, there is a finite amount of glycogen available for your muscles to use. Over the course of a workout, your muscles deplete their glycogen stores; this is when you begin to feel fatigue.

During sleep, your body replenishes the glycogen stores in your muscles, allowing you to maintain a rigorous workout routine day after day. Without adequate sleep, however, your muscles will feel far more fatigued, as their glycogen stores will not be fully replenished.

Amino acids and protein synthesis

As mentioned above, the elevated levels of human growth hormone present during sleep make it a prime time for muscle repair and growth. In order to grow and repair, however, your muscles also need protein. Many people time their protein consumption around their workout, consuming most of their dietary protein immediately following a workout. This is a good practice, but studies show that you can also improve muscular growth by consuming high amounts of protein before bed.

Current hypotheses suggest that many active individuals squander the opportunity provided by a good night’s sleep. By the time most active people are hitting the hay, their body has already synthesized the protein they’ve consumed. This leaves no protein to aid with overnight muscle repair and development. One study suggests that consuming about 40 grams of protein immediately before bed can lead to drastic increases in overnight protein synthesis and muscle growth.

REM and non-REM sleep

Not all sleep is created equal—but as someone who sleeps every day, you probably knew that. Sleep can actually be divided into two categories: rapid eye movement (REM) and non-rapid eye movement (NREM). Typically, about 20% of sleep is REM sleep. During this type of sleep, your brain is active and performing vital tasks such as memory formation. This is also when most dreams occur.

The other 80% of sleep is NREM sleep, which can actually be further divided into three stages: stage 1 (somewhere between wakefulness and sleep), stage 2 (light sleep), and stage 3 (heavy sleep). During stage 3 of NREM sleep, your body begins to physically repair itself, making it a vital stage of sleep for muscle growth and maintenance.

Sleep Deprivation and Strength Training

So far, we’ve covered all of the ways that sleep can help with muscle growth and recovery, but what about the opposite? Let’s take a look at how a lack of sleep can impact your muscle growth.

As mentioned above, your muscles’ glycogen stores are replenished during sleep. This can have a direct impact on your ability to properly train. If you are not getting enough sleep, your muscles might not have access to adequate glycogen during subsequent workouts, causing you to experience fatigue much sooner. And if you frequently have to cut workouts short due to fatigue, you may experience plateaus in your progress.

Additionally, your body produces and releases less human growth hormone when you are sleep deprived. This means you are depriving your muscles of one of the key ingredients for recovery and growth.

Sleep deprivation can also increase risk of injury and overtraining. If you are not giving your muscles adequate time to repair and grow, especially during sleep, they are less prepared to take on rigorous workouts. Ignoring this can lead to strain and injury.

Protein and Sleep: A Multifaceted Look at Muscle Growth

Nutrition is perhaps the most important element of muscle growth aside from exercise and training. Your body needs protein to repair and build muscle tissue—and you’re only going to get that protein through your diet.

If you’re already getting enough protein each day, it’s time to start optimizing the timing of your protein consumption. After a workout is a great time to get your body some protein, but it’s not the only time frame you should be targeting. Between the release of human growth hormone that occurs during sleep and the general bodily repairs that occur during stage 3 of non-REM sleep, your body is actually capable of building and repairing muscle while you’re asleep.

Here’s the problem: most people eat their protein earlier in the day. By the time they’re asleep, the nutrients their bodies need to build muscle are no longer readily available. Fortunately, the solution is easy enough—just eat some (40 grams, according to one study) of your daily protein before going to sleep.

The Bottom Line

Sleep is a time to recharge, not just mentally but also physically. While you’re asleep, your body performs a wide variety of vital bodily functions, which include building and repairing muscle tissues.

While it is still possible to build muscle mass without a full night’s sleep, your results will not be optimal. Sleeping enough each night gives your body time to repair damaged muscles and replenish glycogen stores, allowing you to hit the gym and train just as hard day after day.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/

https://www.betterup.com/blog/sleep-for-muscle-recovery

https://www.healthline.com/health/food-nutrition/protein-before-bed#research

https://www.sciencedirect.com/science/article/abs/pii/S1440244021001328

https://journals.lww.com/acsm-msse/fulltext/2020/02000/effects_of_sleep_deprivation_on_acute_skeletal.28.aspx

https://welltory.com/sleep-and-recovery/

https://www.health.harvard.edu/diseases-and-conditions/growth-hormone-athletic-performance-and-aging

https://erj.ersjournals.com/content/38/4/870

The immune system is your body’s defense against bacteria, viruses, and other potentially harmful substances. In other words, it helps you fight off and recover from illnesses and infections. Needless to say, the immune system plays a vital role in your general health.

So what can you do to maintain a healthy, well-functioning immune system?

Like many other body systems, the health of the immune system is directly tied to the way you treat your body. This means that you can take an active part in supporting healthy immunity with your lifestyle decisions.

This article focuses on two major ways to support the immune system: diet and exercise. Whether you’re looking for a detailed breakdown of the foods and nutrients that help maintain a healthy immune system or curious about the role that exercise plays in fighting off illness, you’re in the right place.

How Micronutrients Support the Immune System

If you’re looking to keep your immune system strong and healthy through your diet, your first step should be eating well-balanced, nutritious meals. The existing guidelines surrounding healthy eating exist for a reason: they provide a framework for getting your body the nutrients it needs to perform various functions, including building a strong immune system.

General nutrition is a topic for another article, so let’s assume that you are already eating a well-rounded diet that is rich in fresh fruits, vegetables, and whole grains. What’s next?

There are specific micronutrients—that is, vitamins and minerals—that are essential for immune function. And ensuring that you are consuming plenty of these vitamins and minerals will go along way for the immune system. Some of the most important micronutrients for the immune system include:

  • Vitamin A: The body’s first line of defense against foreign substances is epithelial tissue—a type of tissue that makes up the skin and other body linings. Vitamin A is necessary for the formation and maturation of epithelial cells, making it a vital part of your immune system’s defense. Vitamin A also plays a role in maintaining the health of various organs of the immune system and regulating immune cell function. Dietary sources of vitamin A include carrots, leafy greens, sweet potatoes, and other yellow and orange vegetables.
  • Vitamin C: Often touted as the single most important vitamin for the immune system, vitamin C helps your body create antibodies and white blood cells—both of which help your body fight off infection. Natural sources of vitamin C include oranges and other citrus fruits, strawberries, and tomatoes.
  • Vitamin D: When pathogens enter your body, they are often destroyed by antimicrobial proteins. Vitamin D helps regulate these proteins, as well as other immune responses. Foods that are rich in vitamin D include fish, eggs, and dairy.
  • Vitamin E: Antioxidants are substances that help the body fight off toxins that can lead to a variety of health issues. Vitamin E is an antioxidant that helps protect the cell membranes of certain immune cells from oxidation, helping to regulate the function of your immune system. To introduce more vitamin E into your diet, eat more nuts, seeds, broccoli, and avocado.
  • Zinc: If your body gets injured, zinc can help the wound heal and repair. Zinc also helps your immune system respond to bacteria and viruses in your body. Sources of zinc in your diet may include meat, dairy, and nuts and seeds.
  • Iron: Your body needs iron to form new immune cells—specifically lymphocytes—which will, in turn, help protect your body from infection. Food sources of iron include red meat, beans, tofu, and, if you’re feeling adventurous, beef liver.

Supplementation and Immune Health

While all of the micronutrients listed above can be obtained through your diet, you can also help supplement your nutrient intake with multivitamins. If you are deciding whether or not to take an additional dietary supplements, there are a variety of factors to consider:

  • Dietary restrictions: If you adhere to a specific diet, such as a vegan diet, you may find it more difficult to obtain all of the necessary nutrients from food alone. In this case, a general multivitamin could help boost your immune system. The same is true if you have many food allergies or sensitivities that restrict the foods you can safely eat.
  • Risk groups: Certain groups of people, such as pregnant individuals and the elderly, may require additional nutrients to promote a strong immune system. If you think that you might fall into one such category, consult a doctor to decide how to best supplement your nutritional intake.
  • Recommended daily intake (RDI): All of the micronutrients listed above have an associated recommended daily intake, or RDI. This is the amount of each nutrient most people need each day to maintain a healthy lifestyle. If you are not reaching those levels through your regular diet, you should either adjust what you are eating or start taking a daily multivitamin.

In addition to traditional multivitamins, there are also immune system specific dietary supplements. These supplements often include vitamin C, zinc, and other micronutrients that are also included in a traditional multivitamin. Depending on your own dietary needs, one might be better than the other.

Exercise and Immunity

While the ties between diet and immune function are well-researched and well-documented, the research surrounding exercise and immune function is a little bit more speculative. That is, it is a widely accepted fact that exercise does have a positive effect on immune function—what’s less agreed upon is why.

So, let’s get into it.

It is generally accepted that there is an inverse relationship between moderate, regular exercise and the risk of contracting illnesses. This means that as an individual’s rate of moderate exercise increases, their risk of contracting various illnesses may decrease. So, broadly speaking, more exercise leads to less sickness.

There are several theories as to why this is the case. Some researchers believe that exercise helps expel pathogens out of the body’s airways, decreasing the risk of contracting a cold, the flu, or other respiratory illnesses. Others believe the correlation is due to increased circulation, which causes white blood cells and other infection-fighting antibodies to circulate throughout the body at a faster rate. Another theory has to do with stress. When the body experiences stress, it can take a toll on immune function. Exercise, however, slows the release of stress hormones, which may alleviate some of the day-to-day strain on the immune system.

Regular exercise also helps maintain the health of vital organs, such as the lungs and heart. Individuals who are in good physical shape and regularly exercise often experience less severe symptoms and recover faster from respiratory illnesses than those who lead a sedentary lifestyle. For example, a 2020 study observed that active individuals who contracted the coronavirus tended to have less severe and shorter symptoms than inactive individuals. This study attributed these effects to increased circulation of antibodies and a variety of other factors.

What Kind of Exercise is Best for Immunity?

Because the ties between physical exercise and the immune system are still being explored, it is difficult to pinpoint specific exercises that support a healthy immune system. That said, there are general guidelines you can use to implement an exercise routine that will help bolster your immune system.

It is recommended that adults get around 30 minutes of moderate exercise five times a week—or 150 minutes of moderate exercise in total. This exercise could take the form of a brisk walk, a jog, or even a bicycle ride. The goal is to get your heartrate up—it doesn’t matter how you do it.

Hitting 150 minutes of exercise each week will help keep your heart and lungs healthy which, as mentioned above, will help your body fight off and recover from illness.

Healthy Lifestyle for Healthy Immunity

The immune system is complicated. It’s not a single body system but a variety of body systems working together to carry out all your immune functions. So, the way to support it isn’t to find one specific immune-boosting ingredient. It’s to live a healthier lifestyle and support your body overall. That’s why habits like exercise, diet, and even quality sleep are some of the most important habits to cultivate to maintain a healthy immune system. So, get some exercise, eat more vegetables, and start supporting your immune system by improving your overall health and wellness.

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9772031/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/

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In the world of nutrition, some nutrients stay in the background despite playing crucial roles in your health. Cysteine is one such compound. Often referred to as l-cysteine, it comes in a few different molecular derivatives like N-Acetyl-L-cysteine or cystine. And though it may not appear in popular headlines, this semi-essential amino acid plays a distinct role in protein synthesis, providing diverse benefits for your health and wellness—and beyond.

Understanding L-Cysteine

Amino acids are the building blocks of proteins, and twenty are needed for protein synthesis. Nine of these amino acids are essential, meaning they must be consumed from your diet—your body can’t make them on its own. L-cysteine is semi-essential. A certain amount can be synthesized from other amino acids like methionine and serine, but during heightened protein synthesis—such as illness or growth spurts—your body relies on dietary intake of L-cysteine to get all it needs.

L-cysteine’s chemical structure contains a thiol (-SH) functional group, creating unique chemical properties for protein synthesis. It allows L-cysteine to form disulfide bonds with other cysteine molecules, which stabilizes the structure of many proteins. L-cysteine also serves as a precursor to glutathione, a crucial antioxidant for cellular protection.

Key Health Benefits of L-Cysteine

Over the last few years, a variety of benefits have been attributed to L-cysteine, contributing to its uptick in the food supplement industry. Some of the most notable include:

  1. Protein synthesis: Supports the synthesis of proteins that takes place in every single cell in your body to sustain vital life functions and structures.
  2. Antioxidant power: Increases levels of glutathione in your body to help neutralize harmful free radicals and protect cells from oxidative damage. Antioxidants are essential to support liver detoxification and brain and lung function.
  3. Strengthens hair: Keratin is an abundant protein in your skin and hair and contains high amounts of L-cysteine as building blocks.
  4. Regulates immune system: Promotes changes in production levels of various enzymes and effector molecules your immune system needs.
  5. Mucolytic properties: Helps to break down mucus offering therapeutic benefits for your respiratory tract and bronchiole passages.
  6. Bone Health: L-cysteine is crucial for calcium absorption essential for strong bones. It also plays a key role in slowing down bone loss by reducing inflammation and oxidative stress.

Future Implications

Beyond its biological benefits, L-cysteine is also widely used in industrial applications. Its ability to breakdown disulfide bonds in gluten makes it an ideal dough conditioner in bread making. It’s also used to create flavors and fragrances.

As research continues to unravel the intricate biological properties of L-cysteine, more applications and avenues for exploration will emerge.

From its indispensable role in protein synthesis and antioxidant defense, to its diverse applications in foods and supplements, L-cysteine is a remarkable and versatile amino acid. Although it hasn’t caught the mainstream spotlight just yet, appreciation for this special amino acid and its unique benefits are here to stay.

The human body’s capability is mind-boggling. Countless conscious and unconscious functions keep you moving, thinking, and…well, living. Like a well-oiled machine, it performs the same critical processes day after day. But of course, your body is not a machine—it’s an organism.

As it turns out, humans are pretty complex. And to understand how the body works, we need to understand its parts—that’s where this article comes in.

What is the Human Body Made of?

The human body is made up of trillions of cells. As the smallest living part of the human body, they’re made up of molecules which, in turn, are composed of elements. About two hundred different types of cells are found in the body, and each fulfills a different function. Red blood cells, for example, transport oxygen, while white blood cells help protect the body from infection.

And though it may seem strange, your cells are not permanent fixtures. Billions of cells in your body die every day—and billions are regenerated. This cellular turnover is a natural part of life within the human organism. Some cells, like skin cells, die and regenerate very frequently. Others, such as some cells found in bones, have much longer life cycles.

Not all cells work independently—some work in groups to perform larger body functions. But more on that in the next section.

A Closer Look at the Human Organism

While it is important to study cells and understand their roles, sometimes we need to look at the bigger picture. The structure of the human body can be viewed in several levels, each slightly more zoomed out than the last. They include: cells, tissues, organs, organ systems, organism. Let’s break them down.

  • Cells: Your body is made up of trillions of cells—with more than two hundred distinct cell types that perform a specific function. As mentioned above, cells are the smallest living piece of a human body. And billions of your cells die and regenerate every day.
  • Tissues: Similar cells that group together to perform a joint function make up body tissue. The four main types include connective tissue, epithelial tissue, muscle tissue, and nervous tissue. Each performs a general function but can also be broken down into specific sub-tissues with more defined functions. Muscle tissue, for instance, contracts and expands to move parts of the body—this is a general function. While cardiac muscle is a tissue that performs a specific job: contracting and expanding to pump blood through the body.
  • Organs: When two or more tissue types team up to perform a specific function, they form an organ. Although most of your body’s organs contain all four types of tissue. Organs perform specific tasks necessary for your body to function. The heart, for example, pumps oxygenated blood throughout your body. Your lungs bring oxygen into your body and expel carbon dioxide. And your liver helps remove toxins.
  • Organ systems: Groups of organs that work together form organ systems. For example, the brain and spinal cord are two distinct organs that contain nerves that transfer information throughout your body—both belong to the nervous system. The human body has eleven organ systems: cardiovascular, digestive, endocrine, immune, integumentary, lymphatic, musculoskeletal, nervous, reproductive, respiratory, and urinary.
  • Human organism: All together these smaller pieces create a single living entity—the human organism. From the cellular level to your organ systems, each part of your body performs functions with the same ultimate goal: keeping you living and healthy.

Five Organs You Can’t Live Without

While each part of the human organism fulfills an integral role, some are more important than others. The human body contains five vital organs you can’t survive without—your brain, heart, kidneys, liver, and lungs. Although its best to approach health and nutrition holistically, these key organs can help orient you as you study the intricacies of the human body.

More About Organ Systems

Now let’s take a closer look at your body’s eleven organ systems. As mentioned, each is made up of at least two organs as well as other tissues. Their unique body benefits are highlighted below:

  • Cardiovascular system: Made up of three major components—the heart, blood vessels, and blood—this system transports oxygen, nutrients, and carbon dioxide throughout your body. It works closely with the respiratory system to bring oxygen in and eject carbon dioxide out.
  • Digestive system: Your mouth, esophagus, stomach, and both your large and small intestines are the primary parts of this system, also called the gastrointestinal system. Certain nutrients are needed to survive, and thanks to your digestive system, your body can take in food and water, process it, and extract these vital nutrients.
  • Endocrine system: Your hypothalamus, pituitary, and thyroid glands release hormones into your body to activate changes and guide biological processes. Think of this system as an inner-body communication network that helps to regulate growth and development, homeostasis (constant internal balance), metabolism, mood, reproduction, sexual function, and your sleep-wake cycle.
  • Immune system: Not only does this proactive system defend your body against disease, it also plays a part in protecting it from pathogens. It includes your spleen, tonsils, thymus, and leukocytes (white blood cells).
  • Integumentary system: Made up of your skin, hair, and fingernails, this system is responsible for protecting against external microorganisms and for keeping fluids within your body.
  • Lymphatic system: Three organs—the lymph nodes, the lymph, and lymph vessels—help protect your body against diseases and infections.
  • Musculoskeletal system: As the name suggests, this system’s primary function is to use muscles and the skeleton to support your body’s soft tissue and allow for movement. And it may surprise you it also includes cartilage, tendons, and ligaments, which help connect bones and muscles to each other and to other parts of the body.
  • Nervous system: Composed of the brain, spinal cord, nerves, and sensory organs (skin, eyes, ears, tongue, and nose) this system’s primary function is to gather, transfer, and interpret the sensory information your body experiences. And, when necessary, it alerts other organs and systems. For example, if you see a car careening towards you (a visual stimulus), your nervous system may activate your fight-or-flight response, which tells your heart to beat more quickly, your lungs to breathe more rapidly, and your adrenal glands to release adrenaline.
  • Reproductive system: This life-giving system is responsible for conceiving and birthing offspring. The associated organs include genitalia, fallopian tubes, the uterus, the prostate, and more. It’s also responsible for producing gametes (or sex cells) and sex hormones—estrogen and testosterone—which play vital roles in human development and growth.
  • Respiratory system: The organs in this system—the lungs, larynx, pharynx, trachea, and diaphragm—are responsible for bringing oxygenated air into the body and expelling carbon dioxide. This vital system works closely with the cardiovascular system to provide your body with oxygen, which helps cells produce energy.
  • Urinary system: Also called the excretory system, it utilizes your kidneys, bladder, ureters, and urethra to remove water and waste materials from your body and help to maintain pH.

Understanding the Human Body: An Ongoing Journey

The human organism is so complex that it might seem impossible to fully comprehend—especially with a single article. But learning its basic structure is your first step to understanding how your body works.

So don’t stop here! Use what you’ve just read as motivation to dive deeper into one of nature’s biggest marvels: the human body.

https://training.seer.cancer.gov/anatomy/body/review.html

https://www.healthline.com/human-body-maps

https://www.britannica.com/science/human-body

https://www.khanacademy.org/science/biology/principles-of-physiology/body-structure-and-homeostasis/a/tissues-organs-organ-systems

https://med.libretexts.org/Bookshelves/Anatomy_and_Physiology/Human_Anatomy_and_Physiology_Preparatory_Course_(Liachovitzky)/01%3A_Levels_of_Organization_of_the_Human_Organism/1.01%3A_Levels_of_Organization_of_the_Human_Organism

Traditional medicine has used plants to support health for centuries. And over time, many of these plants—and their health benefits—have been adopted throughout the world. Think milk thistle.

Milk thistle, also known as Mary thistle or holy thistle, is a flowering plant native to Mediterranean countries. Traditionally, it has been used to support liver and gallbladder health. But what are its actual benefits and uses? Read on to learn more about milk thistle, its common uses, and what recent research has uncovered about this mysterious plant.

What is Milk Thistle?

Related to daisies and ragweed, milk thistle—or Silybum marianum—is a native to Europe. This district plant has purple flowers and prickly leaves with white veins running through them (hence the name milk thistle). Brought to the Americas by colonists, it can now be found throughout the United States, South America, Africa, Asia, and Australia.

The main ingredient of interest in milk thistle is silymarin—a chemical compound thought to have antioxidant properties. Silymarin often refers to the plant itself, though this is somewhat inaccurate, as it’s just one of many substances found in the plant. Most milk thistle products are made from silymarin extracted from milk thistle seeds.

Silymarin Supports Liver Health

Your liver is one of the hardest-working organs in your body. It’s responsible for detoxifying your blood, metabolizing key nutrients, storing essential vitamins and minerals, and so much more. Your heart may pump 80 beats a minute, but your liver performs over 500 different vital functions at once. The only organ with more functions is the brain.

Milk thistle has traditionally been used for its ability to support liver health, and modern science focuses on these benefits of silymarin’s benefits:

  1. Antioxidant—When your liver metabolizes toxic substances, free radicals can be produced which damage the liver. Potent antioxidants, like silymarin, “scavenge” for free radicals and neutralize them. This may protect the liver from damage from oxidative stress.
  2. Cellular regeneration—Silymarin is known to support the normal process of turnover and regeneration of cells in the liver. The liver’s ability to carry out this process is crucial to its function because of how much it interacts with toxins, free radicals, drugs, and other harmful substances.
  3. Detoxification—Processing and eliminating toxins from the body is one of the liver’s main responsibilities. Silymarin may support this process and make it more efficient for the liver.
  4. Protection from toxins—Silymarin may protect the liver from oxidative stress. It can also help protect the liver from drugs, environmental pollutants, and other harmful substances.
  5. Balanced immune response—Silymarin may support immunomodulation, the process of either reducing or enhancing the immune response to keep it in homeostasis (balance).

These benefits are often broadly referred to as milk thistle’s hepatoprotective effects—acting on the health of liver cells overall. When your liver synthesizes essential proteins, or clears hormones from your blood, it’s relies on healthy liver cells to accomplish it. It’s why silymarin is said to be such a broad supporter of liver health.

Other Benefits of Silymarin

Although the liver is one of the main focuses of research around milk thistle and silymarin, other health benefits have emerged as well. Some other significant applications for milk thistle include:

  • Gallbladder: This small organ is responsible for storing and releasing bile into the stomach during digestion, specifically for the breakdown of fats. But the liver is responsible for bile production. Milk thistle supports the production and flow of bile, which may also support the gallbladder’s function.
  • Heart health: Some studies have shown that milk thistle can support healthy cholesterol levels, which is an important part of maintaining heart health over time.
  • Weight management: A 2016 study linked silymarin consumption to healthy weight management in mice. This phenomenon has not yet been observed in human studies, but it’s an exciting example of possible applications for milk thistle.

Adding Milk Thistle to Your Diet

Parts of the milk thistle plant are edible, including the roots, flowers, and young stalks. When the spines are removed, the leaves are also edible both raw and cooked. That being said, most people do not add silymarin to their diet by eating the milk thistle plant itself—instead, they rely on dietary supplements.

As a supplement, milk thistle is typically ingested as an extract. There is no standard recommended daily intake for milk thistle extract, but studies have shown that doses of up to 700 milligrams can be taken three times a day for up to six months.

Is Milk Thistle Safe to Consume?

Milk thistle is generally considered safe to take by mouth. Even in studies with extremely high doses showed very few side effects. Those reported typically fall under some form of stomach discomfort, like nausea or bloating.

While rare, some people are allergic to the Asteraceae/Compositae family of plants and may experience a reaction to milk thistle. Pregnant women are generally advised to avoid milk thistle, as there’s not enough data about its safety during pregnancy.

As with any dietary supplement, it’s important to ensure milk thistle will not negatively interact with any medications you are already taking. It’s a good idea to consult a doctor before adding a milk thistle supplement to your diet.

The Bottom Line

If you’re looking for a natural way to support and protect your liver, milk thistle may be a great addition to your supplement regimen. Studies tie it to several organ and body benefits, especially when used as part of a larger health and wellness approach.

Keep an eye on this one. Further research will likely uncover more applications for this diverse ancient traditional herb.

https://www.ncbi.nlm.nih.gov/books/NBK11896/

https://www.webmd.com/digestive-disorders/milk-thistle-benefits-and-side-effects

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https://www.webmd.com/vitamins/ai/ingredientmono-138/milk-thistle

https://www.healthline.com/nutrition/milk-thistle-tea

Green tea is one of the most popular beverages in the world. It has been a staple drink in China for thousands of years, where the practice of steeping tea leaves originated. From there it spread to other east Asian countries and eventually, Europe. Green tea has several health benefits and has been consumed both medicinally and for pleasure throughout history.

Green tea comes in a variety of forms, from tea leaves to matcha powder, but this article will focus on one form in particular: green tea extract.

Products ranging everywhere from energy drinks to dietary supplements include green tea extract as an ingredient. And, as a consumer, you might be wondering why. Read on for a detailed breakdown of what green tea extract is, its health benefits, and more.

What is Green Tea Extract?

Traditionally, green tea is prepared by steeping dried tea leaves in hot water. The leaves are then strained out using a tea bag or colander and the remaining liquid—the tea—is consumed. Green tea extract comes from those same dried tea leaves but is created using a different process.

To produce green tea extract, tea leaves are first dried, and bathed in solvents to extract the active compounds. Then the extract is purified to remove the solvent and any impurities. Finally, the pure extract is dried and powderized. This extract contains the same active ingredients as traditionally prepared green tea, but in a far more concentrated form. Green tea extract is often sold as a powder, liquid, or inside tablets and capsules—and in terms of active ingredients, one capsule is equal to one full glass of tea.

In short, green tea extract is a concentrated form of green tea that contains many of the same active ingredients as a glass of green tea. So, what’s the big deal? Let’s take a look at what those active ingredients are and what they mean for your health.

What’s in Green Tea Extract: Active Ingredients and Constituents

The health benefits of green tea—and, by extension, green tea extract—come from polyphenols. These chemical compounds, which are found in a variety of plants, are powerful antioxidants (substances that help protect the body from toxins). Green tea is known to contain several different polyphenols, the most most important nutritionally is epigallocatechin gallate (EGCG).

In addition to these polyphenols, green tea extract contains another type of organic compound: alkaloids. These include caffeine, theophylline, and theobromine.

Green tea also contains an amino acid known as L-theanine, which has been the subject of recent studies for its impact on brain chemicals that support alertness, relaxation, focus, and more.

Health Benefits of Green Tea Extract

Green tea has played a role in Traditional Chinese Medicine for centuries. During the Ming Dynasty, for example, one Chinese writer described green tea’s role in supporting various aspects of health.

Thanks to more recent studies, we have even more information on the health benefits green tea extract can provide.

As mentioned earlier, green tea is rich in antioxidants. EGCG in particular, has been shown to support the body’s elimination of toxins and reduce oxidative stress. Adequate levels of antioxidants in the body promote health on a cellular level.

In some studies, green tea extract was shown to support the body’s normal fat oxidation processes, both at rest and during exercise. Fat oxidation is the process through which the body breaks fats down into substances that can then be used for energy within the body. Basically, it’s the body’s process of burning fat. Though more research is required to fully understand the way green tea extract supports fat oxidation, current studies suggest that green tea may help support a healthy body weight.

The Bottom Line

If you’re looking to improve your health on a cellular level, lose weight, or improve your short-term focus, green tea extract might be just the supplement for you. The medicinal properties of green tea have been known and used for centuries—and we’re only uncovering more as research continues.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/

https://www.healthline.com/nutrition/10-benefits-of-green-tea-extract#The-bottom-line

https://health.clevelandclinic.org/green-tea-extract-a-better-way-to-boost-energy-or-not

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#1.-Contains-plant-based-antioxidant-compounds

https://www.webmd.com/vitamins/ai/ingredientmono-960/green-tea

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032838/

When it comes to alcohol consumption and health, one claim is repeated time-and-time-again, “A glass of red wine with dinner is good for you.” But is this actually true? Let’s investigate.

As it turns out, red wine contains the plant compound resveratrol—the factor behind many of the red wine health claims. Read on to learn what resveratrol is, how it impacts your health, and where you can find it.

What is Resveratrol?

As mentioned above, resveratrol is a plant compound, more specifically, a polyphenol. In other words, it’s a naturally occurring substance found in a variety of plants. Thought to act as an antioxidant, resveratrol helps the body rid itself of various toxins and free radicals. And this positive effect has prompted numerous studies to explore its potential health benefits.

Although much of the research surrounding resveratrol is recent, it isn’t new to most people’s diets. It’s found in common foods such as peanuts, various berries, grapes and, by extension, wine. Both red and white wine contain resveratrol, but red varieties have a much higher quantity.

Health Benefits of Resveratrol

With all the background info out of the way, let’s move to the big question: Is resveratrol good for you? The short answer is yes. But let’s take a look at why and how it impacts your health.

Some of resveratrol’s most widely accepted health benefits include:

  • Antioxidant support: Numerous studies have observed ways resveratrol acts as an antioxidant. It has been shown to help the body eliminate free radicals (a type of atom that can damage cells) and reduce and prevent oxidative stress. Basically, it helps promote health on a cellular level.
  • Inflammation reduction: When it comes to inflammation, resveratrol supports your body on two fronts. First, it helps prevent the production of inflammatory substances. And second, it supports a healthy inflammatory response—crucial for the health of key organs and body systems.
  • Cardiovascular health: Oxidative stress in the body can negatively impact cardiovascular health (the proper function of heart and blood vessels). And as mentioned, resveratrol has been shown to support healthy inflammation and the reduction of oxidative stress—the primary reason it’s often discussed with heart health. It supports key processes in your body directly associated with keeping your heart and blood vessels functioning smoothly.
  • Liver function: The liver provides vital functions in your body, including filtering the blood and breaking down harmful substances. And resveratrol has been shown to promote liver health by helping to protect it from unhealthy levels of toxicity.
  • Brain aging: In some studies, resveratrol has been shown to support healthy aging of the brain.

Resveratrol and Your Diet

You now know three natural sources of resveratrol are berries, grapes, and peanuts. In grapes and berries, most of the resveratrol is found in the skin and seeds, rather than the flesh of the fruit itself. Other common resveratrol-rich foods include pistachios, dark chocolate, and cocoa.

The way a food is prepared affects the level of resveratrol. For example, 100 milliliters of red wine contains up to twice as much resveratrol as one cup of red grapes. And raw peanuts give you a lot more resveratrol than peanut butter.

Food Serving Total Resveratrol
Peanuts (raw) 1 cup (146 grams) 0.37 mg
Peanut butter 1 tbsp (16 grams) 0.0025–0.0081 mg
Red grapes 1 cup (151 grams) 0.24–1.25 mg
Cocoa powder 1 tbsp (7.5 grams) 0.011–0.017 mg
Red Wine 5 oz. (148 mL) 0.03–2.15 mg
White Wine 5 oz. (148 mL) 0.01−0.27 mg

As you build a healthy, well-balanced diet there are important factors to consider—and resveratrol intake isn’t one of them. That is, you shouldn’t change your whole diet to target resveratrol-rich foods. If you want to ingest more resveratrol, try incorporating some of the foods above into your existing diet. If you snack on raw fruit and vegetables, maybe pick up some red grapes next time you’re at the supermarket. For a sweet treat, swap milk chocolate for dark chocolate—you get the idea.

Another way to increase resveratrol intake is through supplementation. A glass of red wine, one of the best sources of resveratrol, has typically less than 2 mg of resveratrol per serving. A supplement can provide ten times this amount, or even more.

Resveratrol Side Effects

If all of your resveratrol intake is coming by diet and quality supplements, it’s unlikely you’ll see any negative side effects. Resveratrol is not a toxic substance, and your body can easily handle up to five grams per day.

In higher doses, resveratrol may cause gastrointestinal distress. If you choose to take a supplement, as always, consult with a doctor first.

The Bottom Line

Resveratrol has been shown to be a powerful antioxidant to help promote cardiovascular and neurological health. Benefits can come when it’s taken as a supplement or by eating foods that naturally contain resveratrol—yes, even that much talked about glass of red wine. So cheers to you and your health!

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As modern neuroscience delves deeper into the complexities of the human brain, gamma-aminobutyric acid, or GABA, remains a key player in this intricate biochemical orchestra.

GABA has become a popular supplement ingredient because it promotes a calm nervous system and feelings of relaxation. If you’re curious about how it works, you’re in the right place. This article discusses your brain’s physiology, GABA’s role, and how to support healthy GABA levels in your brain.

What Is GABA?

GABA is an amino acid neurotransmitter, meaning it delivers messages from one nerve cell to the next. Specifically, GABA is an inhibitory neurotransmitter. It blocks messages and controls the speed at which communication takes place throughout the nervous system.

Your brain’s network of GABA-using neurons is the GABAergic system. Much like a brake pedal or a regulator, this system can:

  • Slow down the flow of information
  • Reduce the activity of other neurotransmitters
  • Decrease the stimulation of nerve cells in the brain

Feelings of stress, anxiety, or fear are associated with nerve cell hyperactivity and over-stimulation. That’s why GABA is most-known for promoting relaxation and calm feelings.

GABA’s Health Benefits

Neuroscience can get quite technical. So, let’s zoom out and talk about the overall effect of GABA on your body and mind.

Mental Health

A big part of your mental well-being depends on your ability to process all the sensory information your brain is constantly receiving in an organized way. This is exactly what GABA does in the brain. When your GABA levels are healthy your nervous system can regulate itself, keeping your mind calm and balanced.

Sleep

GABA also plays a key role in sleep regulation. As bedtime approaches, your GABAergic system ramps up its activity, quieting your nervous system and promoting a sense of calm. This helps you transition from being awake into the first stage of sleep and so on. Hormones, like melatonin, work by targeting GABA receptors to increase the GABAergic system’s activity to calm your mind.

Alcohol

Alcohol is known to enhance GABAergic activity, which is partly responsible for its sedative effects. While a couple drinks may cause feelings of relaxation, chronic alcohol use can disrupt the GABAergic system. Over time heavy alcohol use may reduce the production of GABA in your brain and throughout your body. These effects increase the risk of mental health concerns, sleep issues, and alcohol abuse.

Get Your GABA Supplementation

Some GABA-rich food sources include brown rice, spinach, sweet potatoes, and broccoli. Various supplements are available, too. GABA is made in the body naturally, and supplementation is considered safe. It is recommended that anyone who is pregnant or breastfeeding should consult their primary care physician before taking GABA.

Studies have shown no major adverse effects from taking up to three grams of GABA in one day. The typical dosage in studies of long-term GABA use is around 120 milligrams. However, your specific dosage may vary by age, gender, and the reason you’re taking GABA. Read product labels carefully and follow their instructions—and always check with your doctor if you have any questions about what dosage is right for you.

A Path for Sustained Mental and Emotional Health

GABA is crucial to the intricate world of neurobiology. Its role as a neurotransmitter maintains the delicate balance between excitement and inhibition in your nervous system. As researchers continue to learn more about the human brain, GABA may provide a pathway towards sustained mental and emotional health for countless people.

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